Health lifestyle 10 14

RhodyBeat

presents

October 2014 | A SPECIAL SUPPLEMENT FROM

Beacon Communications

Embracing an Active Lifestyle How to beat the couch potato curse

Dominate Your Diet

Avoiding the pitfalls that can derail your diet

Muscle Maintenance How to prevent muscle soreness

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How to beat the couch potato curse

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Learn how to increase cycling stamina

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Undertanding cholesterol

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Did you know - cholesterol

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How to prevent muscle soreness

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Travel and stay healthy at the same time

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Explore natural sleep remedies

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Avoiding pitfalls that can derail your diet

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Ways to combat stress

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The dangers of belly fat

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Healthy Lifestyle • October 2014 •

How to beat the couch potato curse into workouts. If your mornings are not dominated by getting the kids ready for school, then wake up a half hour earlier each morning to squeeze in some time on the treadmill. You likely have some down time with regard to your daily schedule, and identifying such time is the first step toward making better use of it.

D

iet and exercise make great bedfellows for men and women looking to live a healthier lifestyle. A combination of a healthy diet and regular exercise makes it easier for men and women to maintain a healthy weight while lowering their risk of various ailments, including heart disease and diabetes.

A heightened awareness of what makes for a healthy and unhealthy diet coupled with the increased availability of healthy foods has helped many people smoothly transition to a healthier diet. But many people still struggle to find time to exercise every day. Commitments to work and family can make it difficult to squeeze in regular workouts, and the call of the couch is often more appealing than a trip to the gym at the end of a long day juggling both personal and professional obligations. But exercise is integral to a healthy lifestyle, so it’s important that men and women take steps to incorporate exercise into their daily routines.

Figure out when you’re free. Finding free time is perhaps the biggest hurdle adults must clear when attempting to exercise more. Track your daily schedule for a week or two, making note of down times during the day when you might be able to squeeze in 30 to 60 minutes of exercise. If you notice you’re spending your lunch hours catching up on personal emails or surfing the Internet, then consider joining a gym near your office and turning those lunch hours

Make it a team effort. Daily exercise is not just good for adults; it’s great for kids, too. Parents looking to fit more physical activity into their daily routines should consider involving their children, many of whom are dealing with a fitness crisis of their own. According to a 2014 report in the Journal of the American Medical Association, childhood obesity has more than doubled in children and quadrupled in adolescents over the last three decades, putting youngsters at increased risk for cardiovascular disease, prediabetes, bone and joint problems, and sleep apnea. Parents can make daily exercise a family affair, which increases the time they spend with their children while ensuring their kids stay fit as well.

Men and women without families also can make daily exercise a team effort by working out with a friend or significant other. The buddy system often proves motivational, encouraging men and women to exercise even on those days when the couch is calling.

is a combination of dance and aerobic exercise that is growing in popularity. In lieu of spending an hour on the treadmill or elliptical machine, Zumba participants get an equally if not exceedingly challenging cardiovascular workout that many find more fun than traditional aerobic exercise thanks to its incorporation of dance. For those without such happy feet, bring a tablet along to the gym and catch up on your favorite television shows or a good book during your cardiovascular routines. The more interesting you find your workout routine, the more likely you are to find time for that routine every day.

Make exercise more interesting.

Many workout routines fall by the wayside because they simply do not engage men and women no matter how motivated they are to lose weight. An hour on the treadmill can seem like an eternity to certain men and women, who can benefit by choosing workout routines that are less monotonous. For example, Zumba

Choose an accessible routine.

When planning your workout, make it as accessible as possible. While sports like kayaking and mountain bike racing make for great exercise, such activities are not readily accessible to many working professionals with busy schedules. Join a gym that’s only a short drive from home, or purchase some gym equipment you can set up in your own home. The more accessible a workout routine is, the more likely you are to embrace that routine.

The call of the couch can be difficult to ignore. But the side effects of a sedentary lifestyle can be grave, so men and women should work to find ways to include exercise in their daily routines.

C

ycling is a great recreational activity and a fun way to stay in shape. Some people bike to work to save money and reduce fuel consumption, while others ride to give their bodies a demanding cardiovascular workout.

Whether a cyclist aspires to compete in the next Tour de France or wants to keep things a little more local, taking steps to improve stamina is a great way to make the most of a bike ride. Riders who improve their stamina will likely witness marked improvement in their cycling performance as time progresses.

Stamina is the body’s ability to endure extended periods of exercise. For example, a person who is new to physical activity may tire after a relatively brief workout. However, the more that person exercises, the more he or she builds strength and stamina, which will lead to longer workouts. The same thing applies to cycling. At the beginning, cycling more than a certain number of miles may be difficult, and changes in terrain can make things even more challenging. By following a consistent training regimen that builds stamina, cyclists will refine their performance and push their bodies further.

Increasing cycling stamina is not necessarily about making the legs stronger, although that will help.

Increasing cycling stamina involves getting your body acclimated to regulating energy exertion so that it will not get fatigued early on. Anyone who has to exercise for

long durations, whether hikers, marathon runners or triathletes, will train to develop stamina. For cyclists, here is how to begin.

Set a realistic goal. Newcomers to the sport will not be able to ride dozens of miles without any feelings of fatigue.

Establish a weekly goal that gradually increases your total mileage traveled, revising these goals as you feel yourself getting stronger and more fit.

Gradually increase biking minutes.

In addition to increasing the distance you travel, start increasing the number of days you ride in a week. You may soon find yourself riding several days per week, and doing so for extended periods of time.

A good rule of thumb is to increase your distance and speed by around 10 percent each week if you’re training for a race or working toward a challenging goal.

Throw in a long ride once a week.

Schedule a weekly long bike ride, perhaps two to three hours of sustained riding, to challenge your body. Concentrate on the time spent riding, not necessarily how fast or hard you’re riding. According to John Hughes, director of the Ultra Marathon Cycling Association, you can gradually add more long rides as you become more comfortable.

Train with others. Riding with others can keep you motivated and provide a healthy dose of competition to push you further.

Take care of your body. Trevor Fenner, co-founder of Road Bike City, says you must pay special attention to your dietary intake to improve stamina. You may need to increase carbohydrate intake, and staying hydrated is essential. Eating pieces of banana or energy bars while riding may also help sustain energy levels.

Plan for rest. Injuries can result when you push your body too far. Have days during the week when you rest and recuperate. If you ever are weak or in pain, stop cycling and take time to recover.

These tips can be heeded by riders of varying abilities, whether you are training for a race or simply want to get more out of recreational cycling.

5 • October 2014 • Healthy Lifestyle

Learn how to increase cycling stamina

Healthy Lifestyle • October 2014 •

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Understanding cholesterol C

holesterol is in many ways considered a dirty word. While cholesterol is too complex to categorize so easily, the widely known complications of high cholesterol make it easy to generalize cholesterol as something detrimental to human health.

But there’s more to cholesterol than meets the eye, and understanding this waxy substance can help men and women get a better idea of their overall health and what they need to do to be even healthier.

Where does cholesterol come from?

Cholesterol is produced by the body, but also comes from the food you eat. The human body makes all the cholesterol it needs and circulates that cholesterol through the blood. But foods, including meat, certain dairy products and poultry, also contain cholesterol, and the liver actually produces more cholesterol if you eat a diet that’s high in saturated and trans fats.

Why is cholesterol potentially dangerous?

According to the National Heart, Lung and Blood Institute, high blood cholesterol is a major risk factor for heart disease. If your body has too much cholesterol in its blood, that excess cholesterol can form plaque in the walls of your arteries, gradually causing a hardening and narrowing of the arteries.

Narrow arteries slow blood flow to the heart, which needs both the blood and

the oxygen that blood carries in order to function at full strength. If plaque buildup in the arterial walls slows or blocks off that blood flow, a heart attack may result.

Bad vs. Good?

Many people are now aware that cholesterol is widely categorized as “bad” or “good,” but many of those same people may not know why that distinction is so important. Cholesterol does not dissolve in the blood, so it must be transported through the bloodstream by carriers known as lipoproteins. There are two types of lipoproteins that perform this function: low-density lipoproteins, or LDL, and high-density lipoproteins, or HDL. LDL is what’s commonly referred to as “bad” cholesterol because it contributes to the buildup of plaque, the thick and hard deposits that can line the arterial walls and impede blood flow. HDL is the “good” cholesterol, as it helps remove LDL from the arteries. According to the American Heart Association, experts believe HDL gathers LDL before carrying it away from the arteries and back to the liver, where it is ultimately broken and down and passed from the body. Healthy levels of HDL can protect against heart disease and stroke, while low levels of HDL are considered a major risk for heart disease.

What affects cholesterol levels?

Cholesterol levels are affected by lifestyle choices you can control and additional factors you cannot.

Did you know?

Certain lifestyle choices can affect your levels of low-density lipoprotein, or LDL, greatly increasing your risk for heart disease and heart attack.

Commonly referred to as “bad” cholesterol, LDL is one of two types of lipoproteins that carry cholesterol to and from your body’s cells. LDL is considered “bad” because it contributes to plaque, a thick and hard deposit that can build up on arterial walls, clogging arteries and making them less flexible. Clogged, inflexible arteries can obstruct blood flow to the heart, increasing a person’s risk of heart disease and heart attack. Smoking cigarettes, maintaining a poor diet that’s high in saturated and trans fats, weight gain that results from eating too many calories, excessive alcohol consumption and a sedentary lifestyle are all unhealthy lifestyle choices that contribute to high LDL levels and put people at significant risk for heart disease, heart attack and stroke.

Weight: Weight is another controllable risk factor for high cholesterol. Being overweight is a risk factor for a host of ailments, including high cholesterol and heart disease. Losing weight can lower LDL while increasing HDL, providing the best of both worlds.

Exercise: Regular physical activity can lower LDL and raise HDL levels. The AHA notes that 40 minutes of aerobic exercise performed at moderate to vigorous intensity three to four times per week is enough to lower LDL and high blood pressure. Inactivity, on the other hand, is a major risk factor for heart disease.

Age: Cholesterol levels rise as men and women age, which only highlights the emphasis men and women must place on healthy lifestyle choices as they get older. You won’t be able to cease aging, but you can still make healthy lifestyle

choices to combat the impact that aging has on your cholesterol levels.

Gender: Gender is another uncontrollable factor that affects cholesterol levels. Before reaching the age of menopause, women have lower total cholesterol levels than men of the same age. But after they reach the age of menopause, women’s LDL levels typically rise.

Heredity: High blood cholesterol can run in families, so your genes might just be influencing how much cholesterol your body is making.

How great is my risk of heart disease or heart attack?

The more risk factors, including high LDL levels and factors listed above, you have, the greater your risk of developing heart disease or having a heart attack.

Those who already have heart disease are at greater risk for heart attack, and people with diabetes also have a more significant risk of developing heart disease.

Monitoring cholesterol levels and making healthy lifestyle choices can greatly reduce your risk of heart disease and heart attack. More information about cholesterol is available at www.heart.org and www.nhlbi.nih.gov.

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Diet: Diet is entirely within your control, so bad cholesterol levels that increase because of your diet are entirely preventable. A diet that’s high in saturated fat is unhealthy, and the AHA recommends a diet that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts.

Avoid red meat as much as possible and steer clear of sugary foods and beverages.

Healthy Lifestyle • October 2014 •

How to prevent

muscle soreness Daily exercise is an integral part of a healthy lifestyle. When paired with a nutritious diet, daily exercise can help men and women maintain their personal health and put them in a better position to battle many of the physical quirks that come with aging.

But even the most ardent exercise enthusiast is periodically confronted with muscle soreness, which can interrupt an exercise routine and have a very negative impact on an individual’s quality of life.

Muscle soreness often appears the morning after a workout and can make something as simple as getting out of bed feel as difficult as climbing Mount Everest. The frequency and severity of muscle soreness depends on a host of factors, including how old someone is, how often a person exercises and how well that person performs certain exercises.

While muscle soreness may seem like another unfortunate side effect of the aging process, there are ways to prevent such soreness.

Strength training can result in muscle soreness if men and women do not take certain preventive measures before, during and after their workouts.

Stay hydrated. Many people forget to drink water when working out, and such forgetfulness can lead to muscle soreness. Roughly 50 to 60 percent of a person’s total body mass is water, but the body loses a lot of water during exercise, especially when that exercise is vigorous and causes lots of sweating. Losing a substantial amount of water can be debilitating and lead to muscle soreness, as muscle cells need water to recover fully from a workout. So it’s important that men and women stay hydrated both during a workout and throughout the rest of the

day. Carry a bottle of water with you when working out. You will be more inclined to drink water and stay hydrated during a workout if you have water with you as opposed to relying on repeated trips to the water fountain. One way to determine if you’re drinking enough water during a workout is to make note of the color of your urine in the hours following the workout.

If your urine is light yellow or clear, then you’re probably drinking enough water to stay hydrated during and after the workout.

If your urine is dark yellow or has an orange tint, then you need to make a stronger effort to stay hydrated during and after your workout.

Get some sleep. Sleep is another way to prevent or reduce the likelihood of developing muscle soreness. The body needs time to recover from exercise, and sleep is an integral part of that recovery process. Adults typically need between seven and eight hours of sleep per night, so be sure to get enough rest so your muscles can recover before your next workout. Muscle soreness may be your body telling you it was not given enough time to fully recover from a previous workout.

Cool down after a workout. If weight training is part of your workout routine,

then it helps to cool down with some easy cardiovascular activity and light stretching after the weight training portion of your regimen is over. This can improve blood flow throughout your body, and improved blood flow can speed your recovery time and reduce post-workout muscle soreness by bringing fresh oxygen and healing nutrients to the parts of your body that may feel sore after a workout.

Don’t fight fire with exercise. Some people are tempted to fight muscle soreness by putting their muscles back to work. But such an approach can lead to injury. When muscles are sore, they also experience a loss of strength, which makes them more susceptible to damage and injury. Rather than fighting muscle soreness by challenging the muscles, give them a rest as they recover from soreness and fatigue. Work muscle groups that are not experiencing soreness or avoid weight training in favor of cardiovascular exercise and stretching.

For many men and women, muscle soreness is an unfortunate side effect of any active lifestyle. But such active men and women can take various preventive measures to reduce their likelihood of developing sore muscles after workouts.

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Though they may need to put in some extra effort, travelers can stay true to their diet and exercise routines even when they are on the road.

H

ealthy habits are often put aside when men and women travel.

Whether traveling for professional or personal reasons, even the most ardent proponents of healthy lifestyles may find themselves making less than healthy choices when they’re away from home.

Though part of the joy of travel is experiencing other cultures and cuisines, such experiences should not come at the expense of your overall health.

Fortunately, there are many ways men and women can travel and still protect their personal health.

Be sure to get enough sleep.

Lack of sleep can lead to a host of consequences, none of which are very good for your overall health. While it might be fun to burn the candle at both ends on a business trip or vacation, such an approach will almost certainly weaken your immune system and leave you susceptible to a host of ailments.

Business travelers should keep in mind studies that have shown lack of sleep impairs alertness, concentration and reasoning, which can make it hard to

make a good impression on professional colleagues. Lack of sleep also makes it difficult to maintain adequate energy levels, making it difficult for vacationers to make the most of their time away from the office. When traveling, try to get as much sleep as you would if you were home. Adults typically need between seven and eight hours of sleep per night to operate at full capacity, and that rule should not be forgotten just because you’re away from home.

Book a room with a kitchen. Business travelers may find it difficult to enjoy healthy meals on the road. In lieu of dining out each night, travelers can book a room with a kitchen so they can prepare their own meals, which gives them more control over what they’re putting in their bodies. Without a kitchen in your room, you’re at the mercy of restaurants near your hotel, which may or many not have readily accessible and healthy restaurants nearby.

Don’t abandon your exercise routine.

Whether traveling on vacation or for business, you can still exercise even

when you are away from home. When booking a hotel, look for one with its own exercise facilities, which you should be eligible to use the moment you check in. If you are traveling for work and your room has already been booked, then you might have to improvise if the hotel has inadequate exercise facilities or no facilities at all. Pack some jogging outfits and bathing suits so you can squeeze in a run or swim some laps while on your trip. Both exercises make for great workouts that can act as your fallback plan should you find yourself in a hotel with no exercise facilities.

If it ain’t broke, don’t fix it. Just because you’re on the road does not mean you should relax all of your rules regarding diet and exercise. If your current diet and exercise routine is producing great results, try to stick to that routine as much as possible while you’re traveling. Many people struggle to find a successful balance of diet and exercise, so if you have managed to find that balance, don’t be quick to abandon it just because you’re on a business trip or enjoying a vacation. When

vacationing, afford yourself some dietary spoils, but keep up your good habits as well, being sure to eat your nightly helping of vegetables or your morning fruit with breakfast. Such an approach will make it easier to maintain your diet when you return home, and might give you the energy you need to have a more enjoyable vacation. The same goes for business travelers who should not abandon healthy eating habits just because they’re dining out or ordering room service. The more you can maintain your healthy habits away from home, the more likely you are to embrace those habits when you are back home and away from the temptation of the road.

Employ the buddy system. The buddy system, in which you and a friend, coworker or family member, resolve to exercise and/or diet together, can be just as effective when traveling as it is at home. Having someone there with you to sweat and make healthy dietary choices when out on the town can make it much easier to adhere to a healthy lifestyle when away from home.

9 • October 2014 • Healthy Lifestyle

Travel and stay healthy

Healthy Lifestyle • October 2014 • 1

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directed, may help men and women get a better night’s rest.

Meditation: Focusing on breathing and employing visualization may help relax the body into a state where it can drift off to sleep. In addition to calming the mind, meditation can reduce stress and hormone levels. Picturing a relaxing scene and focusing on all the senses involved in that scene may put you in a peaceful state of mind that makes it easier to fall asleep.

S

leep is a natural process designed to recharge the body and mind. Although some people find no difficulty in settling down for the night, many others profess to have periodic or chronic sleep problems. But before asking doctors to reach for their prescription pads, men and women struggling to fall asleep at night may want to consider some all-natural remedies to help them get a good night’s rest.

Delta Sleep Labs says between 20 and 40 percent of all adults have insomnia in the course of any year, and more than 70 million Americans suffer from sleep disorders and wakefulness.

The Centers for Disease Control and Prevention recognize insufficient sleep as a public health epidemic that can result in difficulty performing daily tasks, hypertension, depression, and even obesity.

While sleeping pills can be effective, they pose the risk of dependence and also may carry with them dangerous side effects. Some individuals have driven or engaged in other potentially dangerous activities while under the influence of sleeping pills. No such side effects have been associated with natural remedies.

When lifestyle changes, such as limiting caffeine intake or creating a sleep hygiene program, fail to produce the desired results, the following natural remedies, when used as

Distraction: Although there are conflicting reports as to whether reading or watching television before going to be can be a help or a hindrance, some people with insomnia do find these actions can help induce sleep. Choose a book or a program that isn’t stimulating to distract yourself from anything that is causing distress. Doing so can create a state of relaxation that makes it easier to fall asleep. Use the sleep timer on the television to automatically turn of the TV after a set number of minutes, so you are not woken from sleep by a loud show after drifting off.

Aromatherapy: Calming scents can relax the body. Preliminary research suggests that lavender essential oil may lengthen total sleep time, increase deep sleep and help people feel refreshed in the morning, particularly for women who have a more acute sense of smell than men. Put a few drops of lavender on a pillow before retiring to bed, or take a relaxing bath with the oil mixed into the bath water.

Magnesium: Magnesium is a natural sedative. Foods rich in magnesium include dark green, leafy vegetables, almonds, whole grains, and legumes.

Magnesium supplements also are available, and these are usually taken in a specific ratio with calcium to be the most effective.

Valerian: Valerian is a natural herbal remedy that grows in the form of a tall, flowering grassland plant. The roots

are ground to produce the supplement that could assist with sleep. The Mayo Clinic notes that several small studies indicate that valerian may reduce the amount of time it takes to fall asleep and help you sleep better.

Other studies have shown valerian to be no more effective than a placebo.

However, with relatively few side effects, valerian may be worth a try.

Lemon balm: This herbal supplement and tea works in a similar method to valerian. It is said to relieve anxiety and calm nerves, which could be infringing on your ability to fall asleep.

Acupuncture: A study from researchers at the University of Pittsburgh concluded that acupuncture may be an effective treatment for insomnia. The study found that five weeks of acupuncture increased

melatonin secretion in the evening and improved total sleep time.

Melatonin supplements: A naturally occurring hormone that regulates your sleep-wake cycle in the brain, melatonin is produced when darkness falls. According to a Journal of Sleep Research study, time-release melatonin supplementation was effective in reducing sleep latency and improving sleep quality. Lower doses of melatonin have been shown to be as effective as higher doses, so less is often more with melatonin.

Insomnia can often be traced to anxiety and an overactive mind. However, it also may be a side effect of medication or a symptom of a larger condition.

Speak with a doctor if insomnia becomes chronic or problematic.

11 • October 2014 • Healthy Lifestyle

Explore natural sleep remedies

Healthy Lifestyle • October 2014 • 1

Avoiding pitfalls

Scheduling snacks, and replacing unhealthy fare with foods like fruits and vegetables, is one way to avoid compromising your diet.

that can derail your diet Diet and exercise go hand-in-hand for men and women looking to improve their overall health. While it can be tempting to skip a workout in favor of relaxing on the couch at home, the temptation to cheat on your diet is far more pervasive, as dieters know that a high-calorie treat or second helping is lurking around seemingly every corner.

As difficult as it can seem to remain loyal to a diet, successful dieters know that anticipation plays a big role in staying true to a diet. Certain pitfalls can be expected when dieting, and knowing what those pitfalls might be and how to avoid them can make the difference between a successful diet and one that does not produce the desired results.

Establish realistic and periodic goals.

You should have a specific goal in mind when beginning a diet. But that goal should be realistic, and you also should set various smaller goals you can meet as

you build up toward achieving your larger goal. Your ultimate goal as well as your periodic goals should be realistic and attainable, as nothing can derail a diet more quickly than failing to meet your initial goals. If necessary, speak to your physician about healthy weight loss and how much time it should take to meet your goals without compromising your overall health.

Schedule your snacks. While snacking has derailed many a diet, grabbing a bite to eat between meals is not necessarily a dieter’s enemy. It’s what you eat between meals that can derail your diet. If you grab for the nearest snack without regard to nutrition, then you’re likely to find that your snacks are unhealthy foods that are compromising your diet. Scheduling your snacks in advance allows you to bring a healthy snack along to the office instead of forcing you to eat whatever happens to be

available.

Make the cupboard commitment.

Once you decide to go on a diet, clear your cupboards of all the unhealthy foods that contributed to your need to go on a diet in the first place. Remove fatty foods, salty snacks and sugary cereals from your cupboard, replacing them with healthier fare that won’t put your dietary goals in jeopardy.

Reward your efforts. As you get deeper and deeper into dieting and meet your goals, reward your efforts. However, avoid the temptation to splurge on unhealthy food, as you don’t want to do anything to compromise your diet going forward and

make all of your hard work up to that point all for naught. Rewards can include a shopping trip, tickets to a show or ballgame or any other special treat that won’t jeopardize your efforts. Knowing there is a reward on the way can motivate you to stay the course, especially on those days when doing so is particularly difficult.

Rest up. Studies have shown that inadequate sleep inspires people to crave calorie-dense foods. In addition, lack of sleep compromises energy levels and makes it difficult to focus, which can affect your decision-making ability with regard to which foods you should eat. Adults typically need between seven and eight hours of sleep per night, so be sure to get adequate rest.

Avoiding potential pitfalls that can derail a diet is an integral part of meeting your goals and adopting a healthier lifestyle.

Did you know?

According to the American Heart Association, relaxation that calms tension in the mind and body can be a great way for men and women to combat stress. Deep breathing is one relaxation technique that’s simple and effective when done the right way.

The AHA recommends that men and women looking to relax through deep breathing should first sit in a comfortable position with their feet on the floor and hands in their lap (lying down is also acceptable). Once they have gotten in position, men and women can close their eyes and picture themselves in a peaceful place, holding the scene in their mind, all the while inhaling and exhaling slowly and deeply. This slow breathing should continue for at least 10 minutes.

13 • October 2014 • Healthy Lifestyle

Healthy Lifestyle • October 2014 • 1

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octors use many different methods to assess their patients’ health.

Measuring the fat in a person’s midsection is one indicator physicians may rely on more heavily in the future as they look to pinpoint potential health risks before they become something more serious.

Belly fat is much more than an eyesore, as it poses a serious health risk doctors are only just beginning to understand. A recent study on belly fat presented at the European Society of Cardiology Congress confirmed that belly fat is far more dangerous than many people think.

sit dormant; it plays an active role in the body’s production of a number of potentially harmful substances. Researchers are studying if visceral fat secretes inflammatory molecules in higher amounts than other types of fat. These molecules can contribute to various health ailments.

That’s because a large stomach may not only be comprised of subcutaneous fat, or the fat contained under the skin. Very often visceral fat, or the type of fat that surrounds internal organs, is a contributing factor to girth around the midsection. Visceral fat, also know as intra-abdominal fat, is linked to a variety of health problems, including high triglycerides, high blood pressure, high cholesterol, and high blood sugar.

A person’s ideal weight is not necessarily based on pounds on the scale. Rather, individuals should use other measurements to determine propensity for belly fat. Having a “pear shape” where the hips and thighs are larger than the waist can actually be safer than an “apple shape,” where the waistline is larger.

Every person has some amount of belly fat, even those with relatively flat abdominals.

Visceral fat provides cushioning around the organs and is actually beneficial in small amounts. It’s when visceral fat becomes too plentiful that it can pose a problem.

According to Kristen Hairston, MD, an assistant professor of endocrinology and metabolism at the Wake Forest University School of Medicine, visceral fat doesn’t just

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People concerned about belly fat should use a measuring tape to measure girth and determine if there is a potential problem.

Place the measuring tape around the waist at the navel. The measuring tape should be level and stretch around the midsection.

Women want a waist measurement of less than 35 inches. Men should measure in at less than 40 inches. Measurements that exceed those figures may indicate excessive amounts of visceral fat. A hip-towaist ratio measurement also can be used.

This ratio should be below .85 for women and below .90 for men. Anything higher is considered “at risk,” and a person should consider losing belly fat.

The only precise way to measure visceral belly fat is to get a CT scan or an MRI. However, this is expensive and may not be covered by health insurance.

It’s important to note that belly fat is not a problem exclusive to those who are overweight. Although it may not be as visible, thin people can have excess visceral fat as well. This is often the result of eating a healthy diet but failing to exercise regularly.

There are ways to manage and reduce belly fat. Getting adequate exercise in conjunction with eating a healthy diet, getting enough sleep and managing stress can help.

Losing belly fat can improve a person’s appearance and his or her overall health.

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How to sneak fruits and vegetables into any recipe F

ruits and vegetables are the building blocks of a healthy diet.

But many people do not eat the recommended number of servings of produce. That’s especially true among growing children, who can benefit greatly from the vitamins and nutrients fruits and vegetables provide.

According to the latest data from the NPD Group, a market research firm, Americans eat a little more than half

a cup of fruit and a cup of vegetables per day. This is less than half of what the government recommends. The data is similar in Canada, where researchers at Concordia University found that Canadian adults ages 30 to 60, especially those from lower socioeconomic backgrounds, aren’t consuming the daily recommended levels of fruits and vegetables.

Anyone who eats roughly 2,000

calories per day should strive to consume between two to three cups of vegetables and two cups of fruit per day. Produce helps to fight disease because it contains healthy antioxidants, fiber, minerals and vitamins. Eating four cups per day may seem difficult, but there are many ways to incorporate fruits and vegetables into everyday recipes.

• Substitute pureed fruit, like figs, pears and apples, for oil in recipes for cakes and cookies. This will ensure the baked goods are moist but with a lot less fat.

• Add fresh berries or raisins to breakfast cereals and oatmeal.

• Add cauliflower or squash to boiled potatoes before mashing them to increase the nutritional punch and flavor of mashed potatoes.

• Blend fruits and vegetables to create smoothies for breakfast or lunch on the go.

• Bake hearty muffins or breads with sweet potato or carrots in the batter.

• Mix stewed tomatoes in with your broth soup base to make a vegetable or chicken soup even more nutritious.

• Opt for vegetables piled high atop a slice of pizza in lieu of meats or extra cheese.

• Divide your dinner plate into quadrants, filling half of the plate

Did you know?

with vegetables, one quarter with meat and the remainder with a whole grain.

• Replace lettuce on a sandwich or burger with a fresh leaf of spinach.

While you’re dressing your sandwich, add a slice of tomato, too.

• Substitute fresh vegetables and fruit slices for chips when serving dips and salsas. Kale chips are growing in popularity.

• Give children a cup of sliced grapes with their lunches as a refreshing and healthy snack.

• Shred vegetables into a hearty “slaw” and top it with a vinaigrette or a typical mayonnaise-based dressing.

• Blend other vegetables into your pasta sauce.

• Use vegetables instead of pasta in traditional dishes. Layer eggplant slices to make a lasagna. Or use a spiral slicer to slice zucchini or carrots when making homemade noodles.

• Fruit salad is often a refreshing snack or dessert. Having fruit already diced in a large bowl makes it more convenient to eat and possibly more enticing to children.

• Make a vegetable roll-up, filling pizza dough with broccoli or spinach and shredded cheese.

• Mix together an avocado, 1⁄4 cup of cocoa powder and 1⁄4 cup honey to create a healthy alternative to chocolate pudding.

• Use pureed vegetables to thicken cheese sauce for macaroni and cheese recipes.

• Shred vegetables and add them to beaten eggs for omelets or scrambles.

Though organic foods tend to be more costly, men and women looking to shed a few extra pounds might find it’s worth a few extra dollars to buy organic dairy rather than more traditional and less expensive alternatives. In a study published in the Journal of Dairy Science, researchers found that grass-fed cows produced milk containing 500 percent more conjugated linoleic acid, or CLA, than cows that were fed grain. That’s a significant distinction for men and women looking to trim down, as CLA can help them burn more fat and gain muscle. Organic dairy products include cheese, milk and yogurt. Organic milk also has been shown to contain roughly 70 percent more omega-3 fatty acids than traditional milk. That, too, is important to note, as omega-3 fats have been shown to help prevent heart disease and stroke, two potentially deadly conditions that overweight men and women may be especially susceptible to.

17 • October 2014 • Healthy Lifestyle

Healthy Lifestyle • October 2014 • 1

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illions of people are affected by cataracts, which Prevent Blindness America says is the most common cause of vision loss for individuals over the age of 40. In the United States, there are more cases of cataracts than glaucoma, diabetic retinopathy and macular degeneration combined.

The prevalence of cataracts makes some wonder if they can be prevented.

According to The Mayo Clinic, studies have yet to determine a way to prevent cataracts or even slow their progression.

However, eye doctors and other experts say that certain strategies can help keep the eyes and the body healthy, which may keep cataracts at bay.

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Regular eye examinations Visiting the eye doctor on an annual basis, or as recommended by an optician or ophthalmologist, can help detect cataracts and eye problems early on. This helps prevent vision loss and enables patients to take proactive steps to treat their cataracts. Cataract surgery, which is now a common procedure and can usually be done with local anesthesia on an outpatient basis, is a common way to treat cataracts. During cataract surgery, the lens inside the eye that has become cloudy from cataract formation is removed and replaced with an artificial lens called an intraocular lens, or IOL, to restore clear vision.

Quit smoking Smoking affects eyesight and eye health. Research suggests that smoking increases a person’s chances of developing cataracts. The lenses of the eyes are mostly made up of arranged proteins, and sometimes these proteins stick together, breaking their careful formation and affecting the transparency of the lens. Cigarette smoke can damage the proteins in the lenses, causing them to stick together more readily, increasing the chance that cataracts develop.

Protect the eyes Always wear sunglasses with UV protection, particularly glasses that block UVB rays, when spending time outdoors. Ultraviolet light from the sun

Clouding of the lenses of the eyes is a common symptom of cataracts. may contribute to the development of cataracts. Remember, ultraviolet rays can be present even when it is cloudy outdoors, so make it a point to don your sunglasses before stepping outside.

Manage diabetes Although the reasons why are still not fully understood, individuals with diabetes mellitus face a greater risk of developing cataracts. That risk may be elevated by as much as 60 percent.

When increased blood sugar enters the lenses of the eyes, sorbitol forms, and both this and fructose can build up in the lenses. Increased sugar causes water to be absorbed inside the lens, resulting in swelling and increased cloudiness. By treating high bloodglucose levels, those with diabetes may be able to keep cataracts from forming.

Improve the diet A healthy diet should be a priority for everyone, including people at a greater risk for cataracts. Eating foods high in antioxidants like beta-carotene, selenium and vitamins C and E may help prevent cataracts. That’s because antioxidants help the body to fight free radicals, which can contribute to cataracts later in life.

A 2000 article published in the American Journal of Clinical Nutrition highlighted two Harvard University studies that noted the role of lutein and zeaxanthin in the development of cataracts. The studies noted that individuals whose diets were high in lutein- and zeaxanthin-rich foods had a 19 to 22 percent lesser chance of developing age-related cataracts than

19 • October 2014 • Healthy Lifestyle

those who do not incorporate these foods into their diets in high quantities. Foods that are high in lutein and zeaxanthin include green vegetables, such as spinach, broccoli, collard greens, kale, mustard greens and peppers, winter squash and eggs.

Cataracts tend to be most noticeable when vision begins to grow cloudy. However, cataracts also can cause glares and halos; a myopic shift, in which a person who was once nearsighted becomes farsighted, and vice versa; drop in color vision; lens discoloration; and poor night vision. Those experiencing these symptoms should have an eye examination to confirm or rule out cataracts.

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How to help kids adapt to eyeglasses on. Narrow down the pairs based on comfort, look and price. If your child likes a particular pair of glasses, it may be worth spending a few extra dollars for those frames, as kids are more likely to wear glasses they like.

C

hildren’s vision problems often become apparent when youngsters first enter school.

Poor performance in the classroom may have little to do with a learning disability or a stubborn student, and a lot to do with poor vision.

Vision problems can often be traced to genetics. A family history of various vision troubles increase the likelihood that a child will one day require corrective glasses. In addition, a growing reliance on digital devices may increase a child’s risk of computer eye strain, which may compound already present vision deficits.

Understanding that he or she needs to wear glasses does not always translate into a child’s willingness to actually

wear those glasses, as peer pressure remains an obstacle when encouraging kids to embrace their eyeglasses.

Younger children may find it difficult to understand why they need glasses or they may forget to put them on or how to care for them properly. Parents may find it challenging to acclimate a child to eyeglasses, but there are a few strategies to help make that transition go more smoothly.

Shop together Children may be more receptive to eyeglasses if they get to choose those glasses. Glasses are personal and should be sized according to the wearer’s face. Kids should select various pairs of glasses they like and try them

Move over “Coke bottle lenses” The eyeglasses of the past are much different from the eyeglasses of the present. Lens and frame technology has transformed the look and feel of eyeglasses. Lenses may be thinner and less apparent than ever before. Eyeglass manufacturers have developed frames that are bendable or almost entirely invisible thanks to frameless lenses.

Some lenses reduce glare, and others tint when touched by sunlight. So it’s unlikely your son or daughter will end up looking like Mr. Magoo.

Present positive images of role models Kids may be quicker to warm to eyeglasses if parents showcase a few of the many worthy role models who wear glasses, and do so with style. In addition to many celebrities, such as Tina Fey, Elle Fanning, Justin Timberlake, Joe Jonas, and Anne Hathaway, who frequently don eyeglasses, there are likely many people in your family or group of friends who wear glasses, and kids often want to emulate their elders.

Choose the right time Make sure a child is well rested and

happy before he or she dons eyeglasses for the first time. Start with a few minutes per day and build up to wearing the glasses for the prescribed duration. Use positive reinforcement and rewards for wearing and taking good care of the glasses.

Point out the benefits Highlight activities that will be improved by better vision as they relate to your kids’ interests. Perhaps glasses will make gaming easier. Point out to kids who love to read how much more comfortable they are now that they can see the words on the page more easily. When it comes to the family athlete, discuss how much easier it is to see the ball now that your budding athlete is wearing eyeglasses.

Modify daily routines You will have to work with your children to make some changes to facilitate wearing eyeglasses. Store the glasses in the same place each night before bed so that kids can find them in the morning.

Emphasize wearing eyeglasses as much as you emphasize everyday activities like brushing teeth or making the bed.

Explain to teachers the prescribed wearing schedule so that they are aware of when your son or daughter needs to wear his or her eyeglasses.

The transition to wearing eyeglasses is not always easy for kids, but many adjust rather quickly.

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Keep skin healthy

by knowing sunscreen facts Myth: I only need sunscreen on sunny days. The sun can prove harmful even on cloudy days. You may not be safe indoors, either, particularly if you spend a good deal of time next to an open window. Window glass will only block certain types of UV light, making sunburn possible even if you are indoors or riding in a car. It’s a good habit to apply sunscreen daily regardless of if you will be out in the sun.

T

he best way to care for skin is to be smart about sun exposure. Too much unprotected exposure to the sun can cause a host of problems, from premature wrinkling to skin cancer.

According to the American Academy of Dermatology, millions of cases of skin cancer are reported each year, and many more may go undetected. The best way to protect skin from the sun is to stay out of the sun. When that is not feasible, using a broad-spectrum sunscreen can guard against damage from ultraviolet radiation.

Although sunscreen is an enormous help, it is not foolproof. Sunburns and skin damage can occur even when using sunscreen, and user error accounts for much of that damage. To get the best results from any sunscreen product, consumers can educate themselves about proper application and avoid certain information inaccuracies.

Myth: The best sunscreen is the one with the highest SPF. Actually, the best sunscreen is the one you will use regularly.

Make sure you like the scent and the feel of the sunscreen. Decide if you prefer a sunscreen that is grouped together with a moisturizer or a makeup foundation. Try sunscreens that are lotions or sticks to figure out which application works best for you. Once you’ve found a product you like, stick with it. But make sure the sunscreen has an adequate sun protection factor, or SPF.

Myth: Spray sunscreens are as effective as the rest. Spray products may not deliver enough sunscreen to the skin because droplets are dispersed unevenly.

Furthermore, the propellents used in spray sunscreens could be harmful if inhaled. Opt for sunscreens that are applied by hand and can be adequately coated over all areas of the skin.

Myth: Sunscreen does not need to be reapplied, especially if it’s waterresistant. There is no such thing as a waterproof sunscreen. The Food and Drug Administration recently prohibited the use of the term “waterproof” because consumers falsely believed their sunscreen products would not wash off. Waterresistant sunscreens will be effective for a certain number of minutes before they need to be reapplied, usually between 40 to 90 minutes. If you have been sweating profusely or have been in the pool or ocean for awhile, play it safe and reapply often.

Myth: A little drop of sunscreen is all that’s needed. Many people are applying far too little sunscreen to protect themselves from the sun. The average person needs about an ounce of lotion to cover his or her entire body. Think about the size of a shot glass and use that amount.

Myth: Spending more money on SPF 50 will get me superior protection. The rate of protection from SPF 30 to SPF 50 is marginal. SPF 30 (when applied correctly) can protect against 97 percent of UVB rays. That’s adequate for many people. It’s most important to choose a sunscreen that protects against UVA and UVB rays.

What triggers migraines?

A common type of headache characterized by throbbing pain on one side of the head, migraines affect millions of people across the globe. Many people who suffer from migraine headaches get a warning that one is coming on. That warning manifests itself in a series of symptoms known as an aura, a group of vision disturbances. In addition, migraine sufferers may experience nausea, sensitivity to light and vomiting.

While such symptoms are well known among migraine sufferers or those closest to them, what exactly triggers these painful headaches is less widely known. According to the United States National Library of Medicine, migraines may be triggered by the following factors: • Loud noises or bright lights • Alcohol • Stress or anxiety • Smoking • Caffeine withdrawal • Changes in hormone levels during the menstrual cycle or changes triggered by the use of birth control pills (migraines occur more often in

women than men) • Missed meals • Changes in sleep patterns • Certain foods, including those that contain monosodium glutamate, or MSG; baked goods; chocolate; nuts; peanut butter; dairy products; onions; foods containing tyramine, including red wine, aged cheese, smoked fish, and certain beans; and certain fruits, including avocado, banana and citrus fruits.

Contrary to popular belief, migraine headaches are not a byproduct of brain tumors or other serious medical problems. That misconception likely stems from the similarity of certain symptoms of a migraine to symptoms of brain tumors and other serious ailments. More information about migraines is available at www.ncbi.nlm. nih.gov.

23 • October 2014 • Healthy Lifestyle

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